WOD - Nov 13, 2018

A. Snatch + hang snatch - Build to heavy complex in 9 mins
+
14 min AMRAP
50 DU or 80 SIngles
10 HSPU
12/10 Cal Row

Sport
A. 1 1/4 Front squat + S2O - 3 min AMRAP @ 60% of C+J
B. EMOM 6
Odd - 3-6 strict CTB
Even - 5-7 strict ring dip
C. Ring pull-ups - 2 strict + 3 kipping x4


FIT CLASS
Part A
Powell raise - 10/side x3
Wrist curl - 15x3
Front raise - 10/side x3

Part B
3 sets
30 sec. side plank/per side
30 Heel touches
30 Russian twists

Workout
3 min AMRAP
6 Ring rows
9 Squat thrusts
12 Air squats
-rest 1 min-
x3